Wednesday, December 23, 2009
McClatchy Newspapers
Shepherd’s Pie is a trendy treat on many restaurant menus. This traditional British pub dish is made with lamb, vegetables and sauce and topped with mashed potatoes and cheese.
This is a one-dish meal that usually cooks slowly in the oven.
I’ve shortened the time by saut ing the meat and vegetables in a skillet, cooking the potatoes in a microwave oven and placing the dish under the broiler for a few minutes.
Beef, veal or pork can be used instead of lamb.
This dinner is easy to make and freezes well. If you have time, double the recipe and save half for another quick meal.
The best lamb for this recipe is cubes cut from the leg. Lamb kabobs are cut from either the leg or shoulder. Either will work well. I like to use frozen diced onions and shredded or matchstick carrots, found in the produce section, to save prep time. In this dish, they work very well.
Serve this as a one-dish meal or add sliced tomatoes.
This meal contains 530 calories with 32 percent of calories from fat.
Helpful hints:
ULamb stew meat can be used. Remove as much fat as possible before cooking and cook the dish 5 minutes longer.
UIf you use fresh diced onion, saut it a few minutes longer.
UUse a pan that can go from stove top to broiler. If you don’t have one, use a skillet with a heat resistant handle and place under broiler.
UUse a potato ricer or food mill to mash potatoes. If using a food processor, pulse it carefully to avoid over mixing.
UThis dish can be made with leftover cooked meat. Add it as shown after the ingredients have blended and reduce cooking time to 5 minutes.
Countdown:
UPreheat broiler.
UMake potatoes.
UMake filling.
UComplete dish and broil.
Wine suggestions: This casual dish would go well with a soft, inexpensive, ripe Chilean cabernet sauvignon or cab/merlot blend.
SHEPHERD’S PIE
3‚Ñ4 pound red potatoes
1 tablespoon olive oil
Salt and freshly ground black pepper
For filling
1 cup frozen diced onion or 1 cup chopped onion
1 cup shredded carrots
1 cup fat-free, low-salt chicken broth, divided use
3‚Ñ4 pound lamb kabob, fat removed, cut into 1-inch cubes
1 tablespoon flour
2 tablespoons tomato paste
1 teaspoon dried rosemary
2 tablespoons shredded sharp cheddar cheese
Preheat broiler. Wash potatoes, do not peel, and cut into 1-inch pieces.
Place in a microwave-safe bowl and microwave on high 5 minutes. Potatoes should be soft. Mash with a potato ricer, sieve or in a food processor.
Mix with olive oil and salt and pepper to taste. Set aside.
Heat a nonstick skillet with a heat resistant handle or stove-top-to-oven casserole dish over medium-high high. Add onion, carrots and 1 tablespoon chicken broth. Saut a few seconds. Add lamb and saut , 5 minutes, turning lamb over a few times. Sprinkle flour on top and add the remaining chicken broth, tomato paste and rosemary. (If you are using leftover meat, add it at this point.) Simmer 5 minutes until sauce thickens. Add salt and pepper to taste.
Spread mashed potatoes on top and sprinkle with cheese. Place under boiler 1 to 2 minutes or until cheese melts. Spoon onto 2 dinner plates. Makes 2 servings.
Nutritional analysis
Per serving: 530 calories (32 percent from fat), 18.9 g fat (5.9 g saturated, 9.4 g monounsaturated), 118 mg cholesterol, 43.4 g protein, 47.5 g carbohydrates, 6.7 g fiber, 508 mg sodium.
Shopping list
Here are the ingredients you’ll need for tonight’s Quick Fix Dinner in Minutes.
To buy: 3‚Ñ4 pound red potatoes, 1 bottle dried rosemary, 3‚Ñ4 pound lamb cut from leg of lamb or lamb kabob cubes, 6 ounce can tomato paste, 1 package shredded or matchstick carrots and 1 small package shredded sharp cheddar cheese
Staples: Frozen diced onion, fat-free, low-salt chicken broth, flour, olive oil, salt and black peppercorns.